MIRROR MUSCLES

This arms and abs workout focuses on the glory muscles but that's not to say it's easy

RETHINK THE DRINK

There's an increasing understanding about the negative impacts alcohol can have on mental health. So how can you cut back or quit completely if you think your drinking is affecting your wellbeing? Joe Minihane investigates

BEST OF THE REST

You know all about protein and creatine, but these less-heralded supplements can also be used for better health and performance

THE QUEST FOR A CURE

Will science ever be able to banish the undesirable yet altogether inevitable consequence of a particularly heavy night?

ROAD TO RECOVERY

Long-term Injury can be devastating, but with intelligent réhab and positive psychology it's possible to return stronger and fresher than before. We asked. three elite athletes to reveal their own personal rehab stories, to inspire you to bounce back with intent.

MF TESTS: WITHINGS SCAN WATCH HORIZON

This smartwatch feels like a well-built, premium, classical timepiece. Until the screen lights up, it's easy to miss that there's anything smart about it and that's a big part of its appeal

BEGINNER'S GUIDE TO...TRAINING LEGS

If you're new to strength training, or simply want a bit more clarity, PT David Birtwistle is on hand to help you guarantee leg-day results

BEST BANDS

Build muscle and strength from your own front room with these first-class resistance band training systems

Master your METABOLISM

Previously limited to elite athletes, London's latest super gym offers metabolic testing to the masses. Charlie Allenby headed along to Precision Health to see what he could learn.

Counting calories

Whether you want to bulk up or slim down, calories are crucial, and using an app like MyFitnessPal is the obvious way to track how many you're consuming. Here's how to get it right

MOTIVATION STATIONS

Stuck in an exercise-related slump? Here's your guide to boosting fading fitness mojo

GO FULL CIRCLE

James Davies is an internationally renowned osteopath, performance coach and recovery specialist. Here's his roadmap for achieving full-body, 360-degree health, fitness and wellbeing

“It ended up so fairytale-like for me compared to what I could have possibly imagined. You become attached to it. And then it stops”

Despite being the biggest name in English rugby, Jonny Wilkinson suffered mental health struggles throughout his career. Here he explains the Buddhist ideas that have helped him fi nd a greater sense of contentment since hanging up his boots

G FORCE

Cyclist Geraint Thomas discusses his incredible transformation from powerful indoor track champion to ultra-endurance Tour de France winner - featuring brutal training days, cutting-edge sports science and finding comfort in discomfort

THE ON UP

When Rotimi Odukoya got bored of the gym he built his own innercity bouldering community. Here he explains how indoor climbing can take your own strength to new heights

HEALTH CHECK: "HOW CAN I PROTECT MYSELF AGAINST SKIN CANCER?"

THE EXPERT Marc Donovan is chief pharmacist at Boots. For ‘convenient care without the hassle’, visit onlinedoctor.boots.com

WEEKEND WARRIORS

A new study suggests time-pressed modern men can bag major health gains even if they cram all their training into the weekend

CHASING THE STIGMA

How one man is seeking to unify Britain's fight against mental illness

HOW TO BUILD...TRAINING ADHERENCE

If you feel like you blow hot and cold with your exercise routine, The Movement Blueprint's Harvey Lawton is here to show you another way

PRO TIPS

Training your proprioception will make you a sharper, faster and more durable athlete - here's how

Fighting Talk

MF’s strength expert James Griffiths waxes lyrical about the body and mind benefits of combat sport training

GO THROUGH A PHASE

Periodise your strength training to achieve better long-term results

HUNGRY AS A HUNTER

The breakout star of new fitness sport HYROX, Hunter McIntyre, talks staying versatile, going hard and Olympic ambitions

TRI HARD

Fill out summer t-shirts with the help of these triceps-sculpting tips and techniques

HOW TO BUILD…A SUSTAINABLE ROUTINE

The Movement Blueprint’s Harvey Lawton explains how to set yourself up for success

CHEMICAL REACTION

Are ultra-processed foods secretly sabotaging your health? Here’s why it might be time to take a closer look at food labels

Summertime SADness

Seasonal affective disorder is increasingly recognised but for some it's summer, not winter, that brings on low mood and depression

TRIPLE THREAT

Buoyed by his gold and silver double at Tokyo 2020, new GB triathlon star Alex Yee is hunting more glory at the Commonwealth Games this summer. He tells MF how sports science and targeted training can make you a stronger runner, cyclist and swimmer

MILITARY MOTIVATION

Mike Chadwick is the former paratrooper turned tactical fitness coach who revolutionised training in the British Armed Forces to deliver unprecedented pass rates for soldiers. Here he reveals the secrets to that success – and how his approach can benefit your own training

REACH FOR THE STARS

Hit a plateau with your strength training? This advanced, intensive technique can help you break new ground